Vegetarian Health Benefits

6 Effective Vegetarian Foods to Prevent Heart-Related Diseases

What you eat plays a crucial role in heart health. A vegetarian diet offers many health benefits. Right from decreasing the risk of heart problems to maintaining blood pressure, a vegetarian diet helps an individual in improving his/her health. Following vegetarian diet substitutes proteins and vitamins supplied by animal products.

The foods included in this diet plan are low in fats and cholesterol and help in improving heart health. To prevent heart diseases, eat foods that are high in nutrients and minerals, and low in fats.

Below is the list of vegetarian foods that you should include in the diet plan for better health results.

1. Whole Grains

Whole grains, including oats, barley, and rye, are high in fiber and help in reducing cholesterol levels. Multiple studies have concluded that consuming whole grains in the regular diet lowers the risk of heart diseases.

Whole grains are rich in protein, zinc, antioxidants, and iron. Nearly 28 grams of servings of whole grains lower the risk of heart disease by 22%.

2. Avocados

Eating avocados helps in improving digestion, protects against cancer, and decreases the risk of depression. Avocados are rich in Vitamin C, magnesium, potassium, and fiber. It contains beta-sitosterol that maintains cholesterol levels and prevents constipation.

According to studies, foods high in fiber improve insulin sensitivity, enhance weight loss, and lower blood pressure.

3. Walnuts

Eating walnuts reduce blood pressure and balance cholesterol levels. A few servings of walnuts protect the heart against severe diseases.

Inflammation is the cause of several diseases, including heart attacks. The polyphenols present in walnut fights against inflammation and reduces the risk of heart stroke. Consuming walnuts supports physical functioning, such as walking as you grow.

4. Tomatoes

Tomatoes are rich in lycopene, a plant pigment that has powerful antioxidant properties. It neutralizes harmful free radicals and prevents oxidative damage.

Tomatoes are rich in vitamin K, folate, and potassium. It is beneficial for health and also improves skin health. If you don’t like tomato, here are more vegetarian foods that make skin beautiful and healthy.

5. Dark Chocolate

Dark chocolate is very nutritious and contains high cocoa content. A 100-gm of dark chocolate contains 89% of the RDI for copper, 58% of the RDI for magnesium, and 67% of the RDI for iron. It reduces insulin resistance, which is also another cause of heart attack.

Dark chocolate contains caffeine and theobromine that improve brain functioning. Dark chocolate is one of the few foods that are delicious and nutritional as well.

6. Pomegranate

Pomegranate juice fights prostate cancer. Eating pomegranate improves memory and lowers blood pressure.

It boosts immunity and prevents common illness and infections. Pomegranate has anti-inflammatory effects and reduces inflammation. It has anti-oxidants that fight free radicals and prevent blood clots.

Final Words

Foods in the vegetarian diet not only improves heart health but are also a great alternative to meat. A vegetarian diet contains fewer calories and helps in controlling weight, which is the main cause of heart attack.

So, if you are suffering from heart-related diseases, make sure that you consume the above foods in your diet. Also, don’t forget to consult your doctor before making any changes to your regular diet plan.

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